Belly fat or “waist bag” is a general term for fat accumulation on the sides of the abdomen and lower back. This fat accumulation usually develops over the years as a result of a high-calorie diet and a sedentary lifestyle. Unfortunately, there is no one specific exercise to lose belly fat. Belly fat can be reduced by reducing overall body fat and a combination of diet, lower stress levels, and exercise.
Step
Part 1 of 3: Changing Diet
Step 1. Reduce calorie intake
Men who want to lose weight and reduce fat, especially in the abdomen, should reduce their overall calorie intake.
- You cannot reduce fat deposits from certain areas of the body. However, generally losing weight can reduce overall body fat levels. Over time, you will notice that your waist bag gets smaller and smaller.
- Men should reduce about 500 calories a day. In general, this action will lose 0.5–1 kg every week.
- Start counting calories for the day. Use this number as a starting point. Then, subtract 500 to get the average calorie target for weight loss.
Step 2. Limit your intake of processed foods
Processed and fried foods are generally higher in calories. If these foods are consumed continuously, you will find it difficult to lose weight and lose belly fat.
- Processed and fried foods are known to be high in calories. In addition, these foods are also high in added sugars, harmful types of fats, and many additives or preservatives.
- Foods that need to be limited include sugary drinks, fried foods, fast food, chips and crackers, ice cream, sweets, processed meats, frozen foods, canned foods, cakes, tarts, and sweet breads.
- If possible, avoid eating a lot of foods that are high in added sugar. Many studies show that foods high in sugar content are usually stored around the stomach and make the waist bag look bigger.
Step 3. Replace carbohydrate-rich foods with starch-free vegetables
Many studies show that men who eat a higher amount of carbohydrates have more fat around the belly like a waist bag. Cut back on carbohydrate-rich foods to minimize fat and reduce the look of a waist bag.
- Carbohydrates are found in many types of food. Wheat, dairy products, legumes, starchy vegetables, and fruit all contain carbohydrates.
- Men need at least 5–9 servings of fruits and vegetables per day. Measure the portion of each food correctly using a measuring cup, i.e. 1 serving of vegetables, 2 servings of lettuce, or serving of fruit.
- Try filling half your plate with low-carb vegetables at every meal.
- Choose low-sugar fruits such as berries. Also, choose non-starchy vegetables and limit your intake of carrots, peas, potatoes, and corn as they are high-carbohydrate starchy vegetables.
- Minimize your intake of cereals because they are the most high-carbohydrate foods. If you want to eat cereals, choose whole grains that are high in fiber and protein.
Step 4. Replace fatty meats with lean meats
Protein consumption is very important for men who exercise and follow a low-calorie diet. In addition, lean protein can reduce belly fat.
- Fatty processed meats such as sausage, bacon, 80/20 beef, and fatty dairy products are high in saturated fat. High levels of saturated fat are associated with belly fat accumulation in men. Reduce consumption of these foods and switch to lean protein.
- Choose chicken, fish, turkey, and lean cuts of red meat. In addition, try to eat salmon, tuna, nuts, and peanut butter which are high in protein and healthy fats that have been shown to reduce belly fat and waist bags.
Step 5. Increase water consumption
While it doesn't guarantee you will lose belly fat, water does help you lose weight and reduce belly fat in the long run.
- The recommended water intake for men is 8 to 13 glasses a day. The need for water increases with the level of activity.
- In addition, drinking adequate amounts of fluids can help reduce appetite. Then, if you drink a glass of water before a meal, you will eat less and be able to limit calories.
Part 2 of 3: Equipping with Sports
Step 1. Begin an aerobic exercise routine
Cardio is very important to reduce body fat in men, especially around the stomach. Do aerobic exercise regularly to help lose belly fat.
- Men should do moderate to intense cardio exercise for 30 to 40 minutes, 4 to 5 days per week.
- Try moderate-intensity activities such as jogging/swimming, elliptical machine training, swimming, aerobics and cycling.
Step 2. Do interval training
Research shows that alternating workouts of vigorous, moderate to light exercise can burn more calories and fat than constant-speed training.
- Join a cardio burn class at the gym. Classes like this use a variety of equipment for interval training. This exercise is aimed at building muscle and reducing belly fat.
- Take a flow yoga class. Flowing yoga classes combine very difficult poses with periods of rest.
- Join a running group. Look for sprint groups and jogging. You can also run alone for 2 minutes and go for a brisk walk or jog for another 2 minutes. Then, sprint rarely short every 5 minutes.
Step 3. Increase daily physical activity
Many studies show that daily physical activity can provide the same health and weight loss benefits as structured, planned exercise. Increase daily physical activity to help lose belly fat.
- Daily physical activities include doing household chores, walking, standing, and going up and down stairs.
- Think about what your typical day would be like and look for ideas to be more active. Take frequent walks and exercise throughout the day.
- You may also consider purchasing a pedometer or using a pedometer app on your phone. This tool can help you see your activity level and encourage you to walk a lot.
Part 3 of 3: Doing Core Body Strength Training
Step 1. Perform abdominal crunches
Crunch is a classic abdominal exercise that can help tone and reduce waist circumference. This will work the front abdominal muscles. Remember that core strength training will not reduce body fat or belly fat. You have to reduce fat all over your body by doing cardio and following a diet. Strength training like this will build your core muscles. However, no one can tell if it is covered in a layer of fat.
- Lie on your back with both knees bent. Place both hands behind the neck with one hand on top of the other. Elbows remain wide open.
- Lift your shoulders a few inches off the floor, until you feel your deep abdominal muscles tighten. Go up another 3 cm so that your upper back is lifted.
- Lower your back slowly to the floor. Do 3 sets of 10 to 100 times. When you feel ready for the next exercise, lift your legs straight up or bend them as if you were on a table.
Step 2. Perform bicycle crunches
This version of the crunch will work your abs and hips.
- Return to the initial crunch position. Lift your feet as if you were on a table. Knees in a bent position and calves parallel to the floor.
- Lift your chest until your shoulders are off the mat. Turn towards the right foot. Simultaneously, straighten your left leg parallel to the floor.
- Straighten your right leg and bend your left leg while doing a crunch toward your left leg. Your arm will not be able to touch the inside of the knee. Keep your elbows wide open so that the force used is on your stomach, not your neck. Do 10 to 20 times for 2 to 3 sets.
Step 3. Perform reverse crunches
Just like regular crunches, this exercise also targets the front abs, specifically the lower abdominal muscles.
- Lift your legs so they are straight above your hips. Bend both knees slightly. Pull the abdominal muscles inward.
- Move your feet toward your elbows. Return to a straight position slowly. This will work your lower abdominal muscles. Do 10 times for 2 to 3 sets.
Step 4. Do planks
This is a great exercise to lose belly fat because it works all the muscles in the core of the body.
- Take a crawling position. Bend your arms over the mat at a 90-degree angle. Grasp one fist with the other.
- Straighten one leg back. Pull and tighten your abdominal muscles as you do this. Straighten the other leg and adjust the position so that your body forms a perfectly straight plank. Hold for 30 seconds to 2 minutes while breathing regularly.
- Do the same exercise resting on your hands, not your elbows. Make sure your arms are directly under your shoulders as you take the position. If you have trouble doing this exercise at first, do it by leaning on a table at a 45-degree angle.
Step 5. Perform an inclined plank
As with the regular plank, this is an important exercise that specifically works the abs.
- Take a side-lying position on the mat facing to the right. Position your elbows directly under your shoulders. Straighten both legs so they are straight under the body. Pretend you're doing a plank pose on the floor.
- Lift your hips, placing your weight on your right leg and right shoulder. If this is too difficult, bend your left leg and place your calf on the floor in front of your right knee to support some of your weight.
- Raise your left hand up until it is perpendicular to the floor. Hold this position for 15 to 60 seconds. Repeat at least 2 times for each side.
Step 6. Do the swimmer's exercise
This will work your lower back and abs.
- Take a prone position with both arms reaching forward shoulder-width apart. Place the backs of your feet on the mat hip-width apart.
- Tighten your abdominal muscles. Lift your right arm and left leg at the same time. Hold the position for 3 seconds.
- Lower your right arm and left leg, then raise your left arm and right leg. Repeat 10 times for each side for 3 to 6 counts at a time.
- For extra exercise, alternate rapidly alternating arms and legs 20 times for each side after a slow movement.
Tips
- Reducing stress and getting enough sleep can reduce the amount of fat stored in the waist. Some experts argue that reducing levels of the hormone cortisol with these good habits can eventually reduce belly fat.
- Wear appropriate sports shoes when doing cardio. Abdominal exercises can be performed without shoes on a supportive mat.
